Performance · Full body

Superhero three-point landing

Target Full body  ·  Equipment Body weight  ·  Level Advanced  ·  Reps 1

Superhero three-point landing is an advanced-level performance movement targeting the full body, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

1. Drop into the landing0.55s · flow Drop over the planted right foot as the left knee and fist descend
2. Make three-point contact0.3s · settle Set the left knee and left fist on the floor beside the planted right foot
3. Hold the landing0.8s · linear Hold the three contacts with the free right arm swept behind you
4. Recover to standing0.9s · drive Press through both feet and return to standing

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode posture "Superhero Three-Point Landing"
  rig humanoid
  pose start = standing

  step "Drop into the landing" 0.55s flow:
    pelvis: hinge 45
    spine: flex 50
    chest: flex 9
    hip_right: flex 84
    knee_right: flex 123
    ankle_right: dorsiflex 15
    hip_left: extend 12
    knee_left: flex 105
    ankle_left: plantarflex 28
    shoulder_left: flex 98
    shoulder_left: abduct 2
    elbow_left: flex 8
    fingers_left: flex 80
    shoulder_right: extend 24
    shoulder_right: abduct 22
    elbow_right: flex 16
    ground-lock: foot_right
    reach: knee_left floor
    reach: fist_left floor
    cue "Drop over the planted right foot as the left knee and fist descend"

  step "Make three-point contact" 0.3s settle:
    neck: extend 25
    pin: knee_left floor
    reach: foot_right floor
    reach: fist_left floor
    cue "Set the left knee and left fist on the floor beside the planted right foot"

  step "Hold the landing" 0.8s linear:
    pin: knee_left floor
    reach: foot_right floor
    reach: fist_left floor
    cue "Hold the three contacts with the free right arm swept behind you"

  step "Recover to standing" 0.9s drive:
    pelvis: hold neutral
    spine: hold neutral
    hip_right: hold neutral
    knee_right: hold neutral
    ankle_right: hold neutral
    hip_left: hold neutral
    knee_left: hold neutral
    ankle_left: hold neutral
    neck: hold neutral
    chest: hold neutral
    shoulder_left: hold neutral
    elbow_left: hold neutral
    fingers_left: hold neutral
    shoulder_right: hold neutral
    elbow_right: hold neutral
    ground-lock: feet
    cue "Press through both feet and return to standing"

  repeat 1